Comparing Nutrients in 300 calories Cooked Medium-grain White Rice enriched VS Rye

Weight per 300 calories

• Cooked Medium-grain White Rice enriched: 231g
• Rye: 88.8g

Rye grain has 2.6 times more energy per unit of mass than Cooked Medium-grain White Rice enriched, which is high in comparison to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Medium-grain White Rice enriched or Rye?

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Rye	12%	4%	84%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Rye	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	3.44% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.8% 66g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.87g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.13% 0.098g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.63g	g per day for Men 19-50 years
Fiber	1.82% 0.69g	35.3% 13.4g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	16.4% 9.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.099% 0.89μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.39mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.23mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.88% 0.12mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.5% 134μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.36% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Rye	Recommended Dietary Allowance
Calcium	0.69% 6.92mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.74% 0.088mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43% 3.44mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	23.2% 98mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	99% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 85.4mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	13.3% 453mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.12% 1.78mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	4.28% 158g	0.25% 9.4g	3700g per day for Men 19-50 years

Cooked Medium-grain White Rice Enriched VS Rye Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Medium-grain White Rice enriched or Rye?

Lets compare vitamin content per 300 calories of Cooked Medium-grain White Rice enriched vs Rye:

• 300 calories of Cooked Medium-grain White Rice enriched have 1.4 times more Vitamin B1 and 4 times more Vitamin B9 than Rye.
• While 300 kcal of Rye grain contain 6 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Rye provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Medium-grain White Rice enriched as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Medium-grain White Rice enriched vs Rye:

• 300 calories of Cooked Medium-grain White Rice enriched have 1.5 times more Iron and 1.4 times more Selenium than Rye.
• While 300 kcal of Rye grain contain 3.7 times more Copper, 3.3 times more Magnesium, 2.6 times more Manganese, 3.5 times more Phosphorus, 6.8 times more Potassium and 2.4 times more Zinc than Cooked Medium-grain White Rice enriched.
• 300 calories of Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Medium-grain White Rice enriched as well as Rye grain lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Rye grain contain 19.4 times more Fiber and 1.7 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Rye offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Medium-grain White Rice enriched as well as Rye grain provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.